WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • WOD Workout

    3x4min On 2min Off

    1)
    12/9 cal
    8 Raakapunnerrusta 40/30kg

    2)
    12 Istumaannousua
    8 Boxihyppyä

    3)
    12 KK-heilautusta
    8+8 Askelkyykkyä (kuula eturäkissä)

  • Workout of the day Workout

    5 Sets (1 Set every 5:00)
    15/12 Cal Row
    10 Thrusters @35/50kg
    6 Bar Muscle Up or 6-8 Burpee pull ups
    time cap 3 min for each set

  • 3x8 min emomit , 2 min rest bwn. Workout

    3x8 min emomit , rest 2 min bwn.
    (4rounds)
    odd : rowing x 40 sec @70% pace
    even : one arm db push press x 5+5 reps

    (4 rounds)
    odd : double unders x 40 sec (break you set 1-2 times)
    even : burpees x 8-12 reps

    (4rounds)
    odd : bike erg, assault bike x 40sec @70% effort
    even : kb deadlifts x 8-12 reps @ men 2x24 and women 2x16 kg kb's

  • Warm up Workout

    2 rounds
    1:30 cardio machine
    10m inch worm
    10 Scap Pull ups
    12-16 alt leg v-ups
    10+10 upright row
    10 db snatch from ground alt hand

  • Optional Bike Erg Workout

    warm up
    5min easy

    3 rnds / no rest between sets
    4min moderate
    2min hard standing damper 10
    4min easy
    2min hard standing damper 10
    4min moderate
    4min easy

    Tulos on poljetut metrit.

    • Tämä on yhteensä 65min treeni.
    • Treeni on perusohjelmointiin lisänä, jos koet tarvetta kehittää kestävyyskuntoa extrana.
    • Tee selvät erot vauhdeissa. Esimerkiksi easy 2:30/1km moderate 2:10/1km ja hard 1:55/1km vauhti.

  • Strenght and conditioning Strength

    Every 2min 45sec 7 rounds total:
    5 thrusters with barbell (about 55-65% of 1 rm)
    5 strict ttb/ leg raises (controlled moving up/down)

  • Strength Strength

    Bench press
    5x5reps
    - 1 sec pause at bottom pos
    - shoulder width grip
    - 2 mins rest btw heavy sets
    - add weight each set

    Increase weight from last week!

  • WOD 5.1 Strength

    Deadlift 4 x 10

  • Weighted pull ups Strength

    Weighted pull ups 4x3x50%

  • Bmu practice + EMOM x 18 Workout

    Bmu practice ~15-20min
    *

    EMOM x 18

    1) monostructural
    2) 1-5+ bmu/ jumping bmu
    3) rest or core of your choice